Sleep and Sleep Hygiene

What is Sleep?

Sleep is an active neurophysiological and biological process essential for physical and mental wellness. It is also a primary activity for brain development. Sleep allows the brain to reorganize and recharge itself and removes toxic waste and byproducts that have accumulated throughout the day. Initiation and maintenance of sleep requires suppression of arousal systems that promote wakefulness.

What is Sleep Hygiene?

Sleep hygiene is a collection of behaviours and environmental conditions that aim to uphold a restorative and good quality sleep and to avoid certain sleep disorders. Sleep is important for both our physical and mental wellbeing. When we lack sleep or our bodies do not get a well-rested sleep it can impact our health in many ways than we realize. Well-rested here means our bodies cycling through the stages of sleep uninterrupted. Many cardiovascular issues such as heart disease or high blood pressure can be caused. Taking care of our sleep can be solved by implementing practices that develop a good sleep hygiene routine. Things you can do to develop better overall sleep:

- Establish a nighttime routine

- Get up and go to sleep the same time

- Create a healthy sleep environment

- Turn off electronics and screens 30 minutes before bed

- Limit caffeine

- Exercise

- Reduce stress

- Avoid large, fatty meals prior to sleep

References:

Baranwal, N., Phoebe, K. Y., & Siegal, N. S. (2023). Sleep physiology, pathophysiology, and sleep hygiene. Progress in cardiovascular diseases, 77, 59-69.

Bathory, E., Tomopoulos, S. (2017). Sleep regulation, physiology and development, sleep duration and patterns, and sleep hygiene in infants, toddlers, and preschool-age children. Currently problems in pediatric and adolescent health care, 47(2), 29-42

Sun, W., Pan, R., Song, X., Gu, T., Ni, Q., & Gu, Y. (2024). Knowledge, attitude, and practice toward sleep hygiene and cardiovascular health: a cross-sectional survey among healthcare workers. Frontiers in Public Health, 12, 1415849. https://doi.org/10.3389/fpubh.2024.1415849